Thank you for choosing to share these precious minutes with me.
This for me is a very simple yet very special meditation and I'm grateful you're here.
Now I want you to find a comfy position if you haven't already and let's see if you can get even 2% more comfy.
Now we're going to be journeying into trusting,
Listening and feeling as a way to bring you into this moment and give you reverence for presence,
For your body and for the things in your life,
Even if you don't understand them.
I invite you to take a breath and let yourself arrive.
Notice if your energy is buzzing in your head,
The thoughts,
The noise,
The to-do lists.
And with each exhale,
I want you to let them begin to melt away.
And as a part of this melting process,
I want you to take the focus from in your mind,
In your head,
I want you to melt down into your heart.
When we bring attention to the heart space,
I want you to trust that you don't need to figure everything out in your mind,
Not for these next minutes anyway,
Instead I want you to trust that your heart can hold you.
Although the mind is very powerful,
Science is now showing that the heart is even more powerful.
So when I say heart,
I think trust,
Come into your heart,
Come into your chest,
Trust.
And if the mind starts to wander,
Just gently bring it back to that heart space and say inside trust.
And really be present with what it feels like to bring your attention and intention into the space of your chest,
Your heart,
Trust.
And again,
If that mind wanders,
Just gently bring it back,
Trust.
And before we change,
We say thank you,
Trust.
And now I want you to begin to listen,
And listen not just with your ears,
But your whole body.
I want you to notice the sounds around you,
Through your feet,
Through your knees,
Through your hips,
Through the back of your shoulders,
Your arms,
Your chest.
And with your whole body,
I want you to listen to the left of you,
And then listen to your right,
And listen to in front of you,
And then listening behind you,
And then listening beneath you,
And listening above you.
And then notice yourself being suspended in a web of sound,
Listening as a practice of presence.
And again,
Before we move on,
We say thank you,
Listening.
And now,
As we come to feeling,
We'll be feeling from the inside,
As opposed to listening from the outside.
I want you to start feeling from deep in your bones,
This quiet strength that carries you.
And then I want you to feel with your organs,
Your heart,
Feel your lungs,
Feel your kidneys,
Feel your stomach,
Feel your intestines,
And feel your colon.
And then I want you to feel your veins,
And feel the blood pumping through them,
Flowing with life.
Each part of your body is alive with its own rhythm,
And now I invite you to feel them all at once.
This living,
Breathing body is a miracle of sensation.
And before closing our practice,
We say thank you,
Feeling.
Now as a snapshot,
Before we leave,
I want you to tap into trust,
Bringing that intention and attention from the head to the heart.
And then I want you to listen,
Listen to your whole body on all dimensions around you,
And And then to feel everything that is happening inside,
Trust,
Listen,
Feel.
Three simple,
Intentional,
Attention-grabbing words,
That when really embodied,
Can change everything.
Notice the power of being here,
In your body,
In this moment,
And know that you can return to this at any time.
This practice of trust,
Listen,
Feel,
Is something that I will do periodically during the day,
When I'm feeling a bit dissociated,
A bit anxious,
A bit confused,
Trust,
Listen,
Feel.
It's in this practice that we start to,
And continue to,
Build trust with ourselves,
So we can align with our inner compass,
We become more confident about how we're feeling and what we want,
And how we wish to move through the world.
I want you to know that I believe in your hopes and your dreams,
I believe in your truth and your honesty,
And I believe in your love and compassion,
And I look forward to spending this time with you next time.
Until then,
Trust,
Listen,
Feel.
